Monday, June 24, 2019
Crossfit Golden - Paige/Greg
1200 - 20 of us
Warm Up
plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts
Weightlifting
Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)
85
95
105
115
125 - no rep
120#
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM
95#
1x12 reps
1x11 reps
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled to 26# KBS.
R1: 2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2: 2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3: 4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1
13:12 finish
Crossfit Golden - Paige/Greg
1200 - 20 of us
Warm Up
plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts
Weightlifting
Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)
85
95
105
115
125 - no rep
120#
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM
95#
1x12 reps
1x11 reps
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled to 26# KBS.
R1: 2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2: 2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3: 4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1
13:12 finish
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